Step-By-Step Guide To Skyrocketing Your Vertical Jump
Before you begin to do any vertical jump training, it's important that you warm up to get your muscles ready for action. A little bit of stretching and a good jump rope session will raise your heart rate and body temperature. If you don't start your workout with a warm up then there is a high potential for injury. With any warm up, you want to start slow and build it up to full speed.
You want to incorporate dynamic and static stretches into your warm-ups. Dynamic stretching consists of your body moving while your stretching. A good example of this would be swinging your leg back and forth to open up your hips. Dynamic stretches help you prepare for your specific sport and or workout.
With static stretches, you want to hold each stretch for at least 30 seconds. If you stretch for less than that you won't feel a significant difference in the lengthening of your muscle fibers. These stretches are good for your quads, arms, hamstrings, and any other muscle groups you will be using.
Your warm up session impacts your ability to perform at your maximum level. So make sure it's a good one.
Remember you want to do about 3-5 minutes of warm-ups to get your blood flowing. Make sure you incorporate dynamic and static stretches as well.
#1- Diamond Side Jumps
Start in the middle then go to the left across to your right then back to the middle and to the back left and then across, that's 1 rep. Keep your feet and legs together with each jump. Make sure your jumps are fast and explosive, focus on speed and not on how high you jump. You want to do 3 sets of 10 repetitions with 90 seconds rest between each set.
#2- Knee To Chest Jumps
Stand with your feet shoulder-width apart and jump as hard as you can straight up. As soon as your feet leave the ground, pull your knees up as high as possible then quickly extend your legs back down to catch yourself as you land. As soon as you land explode back up into your jump. This vertical jump training exercise is one of my favorites as it improves your explosion. The key here is making sure you have light feet. Do 2 sets of 10 repetitions with 2 minutes rest between each set.
#3- Single Leg Side Jumps
Start off with balancing your left leg in front and right leg behind and come slightly down into a good base. Make sure you swing your arms with each jump. These side to side jumps will help increase your explosiveness in each leg. Do 3 sets of 15 repetitions with 120 seconds rest between each set.
#4- 180 Jumps
Start with a simple squat and then turn in mid air to the opposite side. Make sure you swing your arms up with each jump. A jump from one side to the other then back to your original side is 1 rep. Do 3 sets of 10 jumps with 90 seconds rest between each set.
#5- Two Leg Explosion Side Jumps
Place an object on the ground that is going to challenge you to jump high enough. You can use a backpack or even a ball. Do 3 sets of 20 jumps with 90 seconds rest.
#6- Sudden Explosion Jump
Make sure both your feet hit the ground at exactly the same time. As soon as you hit the ground explode back up keeping your legs straight and bringing up your arms as well. Do 3 sets of 8 reps with 120 seconds rest between each set.
#7- One Leg Plyo Jump
Swings your arms up with each single leg jump. Start with a height that is going to challenge you and slowly go up or you can start high and move down. Do 3 sets of 3 reps on each leg with 90 seconds rest between each set. Then move up to a different height and start the 3 sets of 3 reps all over again.
#8- Seated Box Jump
Make sure you are completely sitting down on an object and with your arms swinging up, explode up onto a box or platform. Do 3 sets of 8 jumps with 120 seconds rest between each set.
With each sprint make sure you're pushing yourself to go full speed. Do 4 sets of 20 yards with 120 seconds rest between each sprint.
#10- Long Jump
Explode with both your feet as far as you can. Do 3 sets of 15 jumps with 90 seconds rest between each set.
#11- Clap Pushup
If you cannot push yourself up and clap your hands you can just push yourself without touching your hands. Make sure if you're not clapping your hands that both hands come off the ground for a split second. Do 3 sets of 10 reps with 90 seconds rest between each set.
#12- Core Toe Touches
Start by laying on your back with your hands up. Come up and touch your toes and as your going back down lift your legs up at the same time. Come back up and reach for your legs then bring them back down. Do 3 sets of 15 repetitions with 90 seconds rest.
#13- Medicine Ball Twists
Sit on your butt and lift your legs and try to keep them together. Swing the medicine ball side to side as fast as you can. Make sure your head goes in the direction you're swinging the ball. Do 3 sets and go for as many as you can for 30 seconds and rest for 90 seconds.
Rest & Recover
You need to let your body recover from the previous day's workouts. Make sure you're stretching and are eating plenty of protein rich foods.